Lose Fat

The 'Show Time' Diet

Diet is half the battle when it comes to getting those "show time" muscles to pop. A four-week meal plan to get you ripped.

Week 3

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal

Late-morning snack
1 scoop whey protein

Lunch
10 oz. fresh spinach
1/4 cup oatmeal
1 large hard-boiled egg
6 oz. shrimp
2 Tbsp. olive oil/vinegar dressing

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Pre-workout snack
1 scoop whey protein

Post-workout snack
2 scoops whey protein
12 oz. Gatorade

Dinner
9 oz. farmed Atlantic salmon
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 scoop casein protein

Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat

Week 4

Breakfast
3 whole eggs
3 egg whites

Late-morning snack
1 scoop whey protein
1Tbsp. peanut butter

Lunch
1 can white tuna
2 cups mixed green salad
2 Tbsp. low-fat balsamic vinaigrette

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Pre-workout snack
1 scoop whey protein

Post-workout snack
2 scoops whey protein

Dinner
8 oz. chicken breast
1 cup broccoli

Nighttime snack
1 Tbsp. peanut butter
1 cup low-fat cottage cheese

Totals: 1,712 calories, 275 g protein, 45 g carbs, 45 g fat

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